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Healthy Recipes


Healthy Recipes

This is a list of healthy recipes that are both tasty and good for you.

This list contains meats, side dishes and even desserts. These healthy recipes shows that you can still eat a lot of things you would like and stay healthy.

Frosted Cake

FOR CAKE

2 1/4 C Cake Flour

2 1/4 tsp baking powder

4 tbsp margarine

1 1/4 C sugar

4 eggs

1 tsp vanilla

1 Tbsp orange peel

3/4 C skim milk

FOR ICING

3oz lowfat cream cheese

2 Tbsp skim milk

6 Tbsp cocoa

2 C confectioners' sugar, sifted

1/2 tsp vanilla extract

To prepare cake:

Preheat oven to 325 F. Grease 10-inch round pan (at least 2 1/2 inches high) with small amount of cooking oil or use nonstick cooking oil spray. Powder pan with flour. Tap out excess flour. Sift together flour and baking powder. In separate bowl, beat together margarine and sugar until soft and creamy. Beat in eggs, vanilla, and orange peel. Gradually add flour mixture, alternating with milk, beginning and ending with flour. Pour mixture into pan. Bake for 40-45 minutes or until done. Let cake cool for 5-10 minutes before removing from pan. Let cool completely before icing. To prepare icing:

Cream together cream cheese and milk until smooth. Add cocoa. Blend well Slowly add sugar until icing is smooth. Mix in vanilla. Smooth icing over top and sides of cooled cake. Yield: 16 servings

Serving size: 1 slice

Each serving provides:

Calories: 241

Total fat: 5g

Saturated fat: 2g

Cholesterol: 57mg

Sodium: 273 mg

Total fiber: 1 g

Protein: 4g

Carbohydrates: 45g

Potassium: 95 mg Potato Recipes

These are healthy recipes using potatoes . Potatoes provide a great source of energy through carbohydrates. Your body needs 60% carbohydrates a day to provide it with energy. Potatoes also provide the body with protein.. Protein is essential in muscle growth and repair.

GREEN POTATO SALAD

6 (about 3 lb) large potatoes,

boiled in jackets, peeled, cut into 4-inch cubes

1C celery, chopped

1/2 C green onion, sliced

2 tbsp Parsley, chopped

1C lowfat cottage cheese

3/4 C skim milk

3 Tbsp lemon juice

2 Tbsp cider vinegar

1/2 tsp celery seed

1/2 tsp dill weed

1/2 tsp dry mustard

1/2 tsp white pepper

In large bowl, place potatoes, celery green onion, and parsley. Meanwhile, in blender or food processor, blend cottage cheese, milk, lemon juice, vinegar, celery see, dill weed, dry mustard, and white pepper until smooth. Chill for 1 hour. Pour chilled cottage cheese mixture over vegetables and mix well. Chill at least 30 minutes before serving.

Yield: 10 servings

Serving size: 1 cup

Each serving provides:

Calories: 145

Total fat: 1g

Saturated fat: less than 1g

Cholesterol: 2mg

Sodium:122 mg

Total Fiber; 3g

Protein: 6 g

Carbohydrates: 29g

Potassium: 543 mg

NEW POTATO SALAD

(5C) small new potatoes

2 Tbsp Olive oil

1/4 C green onions

1/4 tsp Black pepper

1 tsp dill weed, dried

Thoroughly clean potatoes with vegetable brush and water. Boil potatoes for 20 minutes or until tender. Drain and cool potatoes for 20 minutes. Cut potatoes into fourths and mix with olive oil, onions, and spices. Refrigerate and serve.

Yield: 5 servings

Serving size: 1 cup

Each serving provides:

Calories: 187

Total fat: 6g

Saturated fat: 1g

Cholesterol: 0mg

Sodium:12 mg

Total Fiber; 3g

Protein: 3 g

Carbohydrates: 32g

Potassium: 547 mg

Healthy Barbeque Chicken Barbeque chicken

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed 1 large onion,thinly sliced 3 tbsp vinegar 3 tbsp Worcestershire sauce 2 tbsp brown sugar to taste black pepper 1 tbsp hot pepper flakes 1 tbsp chili powder 1 c chicken stock or broth, fat skimmed from top.

Place chicken in 13- by 9- by 2 inch pan. Arrange onions over top. Mix together vinegar, Worchestershir sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock. Pour mixture over chicken and bake at 350 F for 1 hour or until done. While cooking, baste occasionally.

Calories: 176 Total Fat: 6 g Saturated fat: 2g Cholesterol: 68 mg Sodium: 240 mg Total fiber: 1g Protein: 24 g Carbohydrates: 7g Potassium: 360 mg

Spaghetti Recipe Healthy Spaghetti Recipe

C small yellow onions, cut in eighths 2c (about 1lb) ripe tomatoes, peeled, chopped 2c (about 1lb) yellow and green squash, thinly sliced 1 1/2 c (about 1/2 lb) fresh green beans, cut 2/3 c water 2 tbsp fresh parsley, minced 1 clove garlic, minced 1/2 chili powder 1/4 salt to taste black pepper 1 can speghetti, uncooked 1/2 c Parmesan cheese, grated

Combine first 10 ingredients in large saucepan. Cook for 10 minutes, then stir in tomato paste. Cover and cook gently for 15 minutes, stirring occasionally, until vegetables are tender. Cook spaghetti in unsalted water according to package directions. Spoon sauce over drained hot spaghetti. Sprinkle Parmesan cheese on top.

Yeild: 9 Servings Serving Size: 1 cup of spaghetti and 3/4 cup of sauce with vegetables Each serving provides: Calories: 271 Total Fat: 3g Saturated fat: 1g Cholesterol: 4mg Sodium: 328 mg Total fiber: 5g Protein: 11g Carbohydrates: 51g Potassium: 436mg

Healthy Spaghetti Recipe

Homestyle Biscuits HOMESTYLE BISCUITS

2c flour 2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 2 Tbsp sugar 2/3 C 1% fat buttermilk 3 1/3 Tbsp vegetable oil

Preheat oven to 450 F. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar. In small bowl, stir together buttermilk and all of the oil. On lightly floured surface, knead dough gently for 10-12 strokes. Roll or pat dough to 3/4 inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet. Bake for 12 or until golden brown. Serve warm.

Yield: 15 Servings Serving Size: 1,2 inch biscuit Each serving provides: Calories: 99 Total Fat: 3 g Saturated fat: less than 1g Cholesterol: less than 1g Sodium: 72mg Total fiber: 1g Protein: 2g Carbohydrates: 15 g Potassium: 102mg Healthy Recipe of the Month:

Grilled Vegetable Salad Serves 2 - 6g fiber/1g fat per serving

Here's a healthy recipe that will make you want to get out and enjoy the warm weather.

Salad Ingredients:

2 zucchini (coquettes), sliced lengthwise 1 onion sliced 1 red pepper, cut into wedges, layers separated 185 g/ 6ozs sweet potato, cut into thick strips Chili Dressing:

1 tsp lemon juice 1 tsp lime juice 1 clove garlic, crushed 1 tsp soy sauce 1 tbsp sweet chili sauce 1. Lightly spray a barbecue grill with cooking oil spray and heat. Place zucchini (coquettes), onion, red pepper and sweet potato on grill and cook turning several times for 10 minutes or until vegetables are cooked.

2. To make dressing, place lemon juice, lime juice, garlic, soy sauce and chili sauce in a screwtop jar and shake well.

3. Place vegetables on a serving platter and drizzle with dressing. Serve hot, warm or at room temperature. cook's tip: Balsamic vinegar can be submitted for the Chili Dressing.

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